3 miles in 22 minutes

the marines require 3 mile run in 22 minutes. I am joining in 2 years to get some college out of the way first. But what would be the best way to get to 3 miles in 22 minutes in 6 months. start running 3 miles 2 times a week until it can be done in under 22 minutes? or start of a mile 2 times a week untilk it gets to 3 miles.

 

I'm doing this to be in better shape for boot camp.

 

I would suggest running more than 3 miles a day. Try doing some 5-6 mile workouts, 2 or 3 times a week. You might want to do some speed workouts too. Get on a track and start running 1/4 mile runs with a break in between. For the rest of the workouts, do a 3 mile run. But try to run every day. That is important.

In any case running 3 miles in 22 minutes shouldn't really be that hard.

 

Start off slowly then gradually work your way up to three miles.

You don't want to go out and start running three miles without being used to running. So, I would start off with a mile three times a week, then add a half a mile each following week. After you get to the point where you can run three miles, without stopping, then work on your speed.

 

Doh! I thought you where talking about the speed of light...

Endurance. It's all endurance. If you manage to run the 3 mile distance without getting tired you can graduatly work up the pace to make the 22 minute mark.

 

I once ran a 7-mile run. I took me FOREVER. There was this one guy who ran the 7 miles in 35 minutes flat. It was embarrassing to be lapped so many times. And this is the best part: the guy's name was Thor.

EDIT: I won't lie. I only went 5 miles. And I had to walk most of it.

 

I remember back in cross country having to do 3 mile races (My best time on a 3.1 was 20 min, 21 sec). The best way is to do long runs each day (4-5 miles) at your own pace at first, then do those runs harder when you feel like you're not tired any longer. Keep doing this and you'll be able to conquer a 3 mile in no time. And in a 3 mile run, you want your 1st and 3rd mile to be fast, recover your strength during your 2nd mile.

 

i can walk a mile in 15 minutes, does that count? hehe.

 

3 miles in 22 minutes really isn't bad. In high school P.E. I could run mile in a little over 6 minutes, so 3 miles in 22 minutes shouldn't be that hard. I guess it just depends on how in shape you are, and how migh your tolerance for running long distances is.

 

You should drive instead. You'll finish much faster.

Amazing.

 

at AmazingB. Again.

 

I worked out with the Marines and the Navy for about 9 months. Honestly, start running until you can't stop anymore. And stay motivated - remember there are others doing this alongside you; remember your goals. Everytime you start to run, run until you can't anymore.

You'll push yourself as hard as you can and you'll get your body in better shape. At first your body will be in shock more and you'll be tired easily, but trust me, if you only have 6-8 months to get in shape for this, that'll be your best bet.

Then again, that is just my personal preference. I jump into things quickly, and it may not be the best bet for you, especially if you can barely run in the first place. Maybe Grilled-Sarlacc could help out here, considering he's a Marine

 

The best thing to do is shock your system real good the first time. Then just work your way up to your goal.

 

In the Marines, a perfect score on the Physical Fitness test is an 18 minute 3-mile run, 20 dead-hang pull-ups (no swinging, or "kipping", and each pull-up is counted as one only once your arms come back down to complete unlocked hanging position), and 100 crunches in 2 minutes.

You can pass the run with up to 28 minutes but your overall score will suffer greatly. If you suck at running, you better be sure you kick ass at the pullups and crunches so you can still get a first class. Maintaining a first class PFT is how you remain eligible for promotion.

I recommend running 1.5 miles now 3 times a week and not worry about how long it takes you to complete. Just get the distance done - without stopping. You are building your stamina and cardiovascular system. After 2 weeks, you will be running 1.5 miles pretty easily. Up it to 2 miles. 2 more weeks of this, up to 2.5 miles, etc.

Once you are running the total distance of 3 miles, then start working on your breathing and technique to get faster and faster.

Ignore the aches and pains in the beginning. They fade. Soon, your will be in such good shape that doing almost anything will come easy to you. Just watch.

 

thanks for your input. I join in 2 years but i want to get in shape within 6 months as a cushin. also im getting a job at pretzelmaker most likely. and they say you gain like 10 pounds there cuz you get free food.

 

Wait...100 crunches in 2 minutes? I've been able to do that for over a year...It's really not that hard to do, as long as you do crunches every day for a long period of time.

I love my abs

 

[color=336699]Since you have a long time to go before you acutally join I think you should work on your one-mile pace...because that is the most important thing, it really determines how your 3-mile time will be

Work until you can get your one-mile time to about 6 minutes, and then move on to 2-miles...each mile will get progressively slower, but if you work hard at it this can help you break 22 minutes fairly easily. As of now I am at a 5:50 Mile and my 3 mile is just under 20 minutes (barely) and I used the process as I listed above to get to that point


Hope that helps



~ICeBReaKeR[/color]
He has never been cooler...

 

Long runs, twice a week, work your way up to nine miles. Short faster runs twice a week, at least two miles, work up to four. Uphill sprints once a week, 1.5 miles worth.

Don't shock your system...you'll pull a muscle. Run one mile a day for a week and work on stretching the muscles, they'll develop faster if you warm them up this way.

Also, when you're running make sure your heart rate is around 140-160. Crunches are also a good thing for breathing.

Do this for 3 months and 22 minutes will be laughable.

 

man, last time i walked a mile it took me 11 minutes.


but that was 3 years ago, im sure i could do a jogging mile in about 9 minutes, but i need to go back to the gym.

 

I'd have to do it on a machine. cuz I'm getting a job soon so i wont get off work till like 9pm. plus school. but it sounds good.

 

Ariana, I love your abs too

 

machines as good as real thing?

 

No, treadmills aren't nearly as good as the real thing.

When you run your test, do you have to do it with boots and gear on, or just gym shorts?

 

The key is to start running 3 miles in 21 minutes.

 

yeah. but I could test maybe once a week running real laps.